| Location: Westminster,CO,USA Member Since: Nov 11, 2009 Gender: Male Goal Type: Other Running Accomplishments: Finally started learning how to run in '09 after totally botching it up for the 14 years prior and dealing with chronic IT injury...have had zero IT band pain since fall of '09 and have run way more than ever before in my life...loving it. PR's Road Mile: 4:44 - Pearl St Mile August 2011 2K: 6:32 - Uni HIll 2K 2011 3K: 10:07 - West end 3K 2011 5K - 16:53 - Turkey Leg 5K 2011 10K - 38:38 - Butte to Butte Eugene OR 2003 Half - Never raced a half Road Marathon - 2:57:19 - 11/12/2011 - solo. Trail Marathon - 4:48 - Kings peak August 2011 55K - 4:59:54 - Moab red hot 55K 2011 Short-Term Running Goals: Be healthy, run injury-free, listen to my body. Sub 16 min 5K Sub 34 min 10K Sub 2:40 Marathon 2012 Tentative Schedule - Quicker Quaker 5K January
- Boston Marathon - April
- ??
Long-Term Running Goals: Get stronger, faster and more fit as a runner and biker to allow for bigger adventures as the years go on. Still be running in my 80's. Personal:
I'm married to Nan Kennard and she kicks my butt at running. She has beat me handily in every race we have done together except for a downhill mile we did once. She is my running inspiration. I'd like to run a marathon with her someday and actually keep up. My Personal Blog My Family Blog My Business Blog Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.89 | 6.12 | 6.00 | 0.00 | 75.01 |
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| Cycling 2010 Miles: 79.92 | Five Finger Sprints Miles: 39.11 | Five Finger Treks Miles: 33.90 | Bare Feet Miles: 2.00 |
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| Night Sleep Time: 35.50 | Nap Time: 0.00 | Total Sleep Time: 35.50 | Weight: 185.60 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I'm going to bike most of this week to let my right ankle hopefully complete the healing process. The nice thing is that its a good excuse for me to start to get my biking legs back, and its about the right time because I want to be ready for the mountain trails in a couple months. Short ride, 12.17 miles - 42:34 - 17.2mph - HR: 117 - 528 ft. |
| Cycling 2010 Miles: 12.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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It is gorgeous out there this morning. Really sunny. But I could definitely go for some warmer temps. 30 degrees isn't the most optimal cycling weather in my opinion. My feet were only mildly cold though because I wore wool socks and neoprene boots. 18.69 miles - 1:01:06 - 18.4 mph - HR: 149 - Ascent/descent: 1033 ft.
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| Cycling 2010 Miles: 18.69 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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"We're clever, but we're clueless, we're just humans." Name that song OK, I'll just tell you...I absolutely love it when this Jack Johnson song "Never Know" comes on when I'm going up a hill either running or cycling. It makes me feel like I'm floating up the hill...really cool. Its just so smooth and the beat is perfect for a steady quick cadence. Today I repeated this song 3 times because it just felt so dang groooooovey! It was another nice (cold- 30 degree) sunny morning of cycling. My legs are feeling stronger every day which I like. 20.06 miles - 1:09:34 - 17.3 mph - HR: 140 - 1229 ft. Today I didn't push as hardas I did on Tuesday. I took it at a more enjoyable pace...not too hard, not to easy. It was fun. My legs really started to feel warmed up after about 15 miles and I noticed a big difference in power and speed ability up the last 3 hills before home compared to Tuesday. |
| Cycling 2010 Miles: 20.06 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 185.60 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Spent all morning puking - not the most comfortable morning I have ever experienced. Fortunately I felt great by Noon and was back to normal. I flew to Seattle tonight, and it was really funny to show up on Danny's door step and see the bewilderment on his face at that fact that I was standing there. It took him 5 or 10 minutes to come to grips with the fact that I was actually at his house because Jenni (his wife) and I secretly planned me to show up and run with him for his 30 mile 30th birthday run. I'm excited to be here and to go running tomorrow at sea level in a 57 degree forecast. I haven't run for a week, I was saving up all week to run tomorrow, but I didn't want to post about that so as not to give it away to Danny. I don't know yet how my ankle is going to hold up tomorrow, but it hasn't been giving me any problems and I gave it a week of rest, so I will just find out how long I can run tomorrow. Who knows....maybe I'll do my first ultra marathon tomorrow!? Stay tuned....
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Race: |
Dannys 30 miles on his 30th Bday (21 Miles) 03:16:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
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WOW - What a FUN RUN! Seattle today was absolutely AMAZING!. So it wasn't a race at all, but it was an 'organized run' and this is a longer report so I checked it as a race report. 
We started at a lake trail around green lake, where the entire rest of Seattle had congregated to run. It was a great flat warm up trail around the lake. Mid 40's was the temp. Then the sun came out from behind the clouds and the weather warmed up to the mid 50's for the rest of the run and was absolutely gorgeous!! Danny created a really cool tour of Seattle. We were running around lakes, over bridges onto soft dirt trails around some islands, through beautiful dirt paths through parks. Then we came to Lake Washington and ran along the shore for a few miles with Mt. Rainier towering in the distance across the lake. Sun was shining, air was still, cool, and perfect. Being at sea level was great on the oxygen levels. And my body felt fantastic! No ankle issues or any other issues. Here is a shot running over some bridges to some really cool island trails: 
Jenni took this cool shot with my camera as we were running with the view of Rainier on Lake Washington: 
Everything felt fantastic until about mile 13. Then little by little the ham strings, groin, then feet, started to tire. We had to go up over a 3-400 ft elevation hill climb to cross from Lake Washington over to the peugot sound. Totally beautiful. We descended right into the heart of the city and down to the shoreline where there is a nice trail. At this point my feet were getting tired. I tended to gravitate toward the grass and dirt vs. staying on the sidewalk because it was nicer on my soles which were feeling pretty beat up by mile 15 or so. This was another really pretty section of the run at about mile 16 on the boardwalk of the peugot sound: 
Here was the total approximate stats for my portion of the run. 21 Miles - 3:16:00 - ~9:30/mile avg - HR: 140 avg Splits: 10:04, 9:44, 10:04, 8:48, 9:05, 9:02, 9:03, 9:06, 9:26, 8:47, 9:00, 10:02, 9:18, 8:32, 8:41, 9:20, 9:20, 10:47, 10:08, 10:50, 11:18 My nutrition plan was to try out 'VESPA', and then slowly intake carbs throughout. I also wanted to take S-caps too, but I left them home on accident. Oops. I think if anything could have been better it would have been to have more water and have some S-caps. My legs really started feeling it around mile 18-19, when I was low on water. I'm not sure I would have wanted to run farther than I did regardless though. It was perfect. If I would have kept pushing through mile 30 I'm sure I would be really feeling sore right now. As it is I'm a little stiff in a couple spots but mostly feeling fine. I only ate a total of 3 Gu's the whole time, and then about 25 ounces of water. Probably not enough water. I didn't feel a lack of energy though. I think that VESPA stuff really works. Danny did 30 miles and seemed to finish feeling pretty great and smiling...nicely done! He commented on how it was way more enjoyable than either of the marathons he competed in. It was a super fun run indeed. Here is some graffiti that was cool that we ran past...I was biking at this point, it was about mile 25. I stopped running at mile 21 because I didn't want to hold Danny up, and my legs were ready to close up shop for the day: 
Here are some other random shots: 
Discovery Park, Mile 22
About 5 miles in. 
Danny at Mile 26, looking good. 
21 Miles later...the food and gatorade was tasting very good at this point since I ran out of water in the last few miles. 
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| Five Finger Sprints Miles: 21.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 5.00 | 0.00 | 7.50 |
| 7.5 Miles - 53:15 - 7:06/mile avg - HR: ~165-170 - ascent/descent: 0 ft. I'm loving how my body feels today. I ran on the track at the gym because it was cold and snowy and I didn't feel like running in the cold today. I warmed up in a 7:50 mile and then the rest of the miles were between 6:40-6:50 I think. Although my heart was in the 170's a lot of the time, it felt great and not difficult at all. I think I was grinning the whole time at how smooth and good I felt. I'm really pleased with how my body recovered from that 3.5 hour run on saturday and how much good the week off last week did for my ankle. I don't feel any problem there at all anymore Today I was focusing on my upper body form, staying very upright and pumping my arms fast and tight the whole time. I noticed that if I wanted to speed up, if I focused on my arms, my legs just naturally seemed to flow and have great form and speed. I think there is a lot to be said for good upper body form. I'm feeling like running 30 for my 30th in a few weeks is going to be fun and that my body can definitely be ready for it. |
| Five Finger Sprints Miles: 7.50 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 | Weight: 186.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Tonight my kids were so excited to go to the mall and spend their hard earned cash on candy and toys! My 4 year old Breanne was ESPECIALLY fun to go to the candy store with. SO MUCH FUN watching her just going to town picking out the coolest candy, then watching her get a thrill out of sharing it with her brother and sister. So after helping Abe figure out how to transform his new power ranger he saved all week for, and tucking the kids in, it was my turn. Looked at the temperature - 31 degrees, perfect - threw on all my tights and slipped on my new FiveFinger Treks for their inaugural run. 
I didn't want to break them in easy...so I threw on a head lamp and headed straight for the rockiest trail by my house - a six mile kind of hilly loop around a pond. The result: THEY PASSED WITH FLYING COLORS! I'm in major like with those shoes. Here are the run stats, it was a little slow going on some of the hills with very little light: 6.5 Miles - 54 Minutes - 8:18/mile - HR: 154 bpm - Ascent/Descent: 690 ft My headlamp was basically useless because it was so dim, and so I was charging through all sorts of rocks and ice clumps and never rolled my ankle or felt any amount of pain. Hammering up and down those trails in the dark I just had a huge grin on my face. At one point, listening to Cake - going the distance (super fun song to run to) - I felt like my daughter must have felt at that candy store. I love being a kid. Those are fantastic trail running shoes for me. If they can stand up to a night trail run through snow, ice, small rocks, big rocks, up and down steep hills, without good light, and still protect my feet, they should fit the bill. I really like the added protection they give me, while maintaining a lot of flexibility and still being completely flat soled with no padding. The thing I predict though, is that they would last a long time, EXCEPT that I bet the tread on the bottoms is going to wear down within a few hundred miles. But those things are extremely comfortable. |
| Five Finger Treks Miles: 6.50 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 | Weight: 185.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did my favorite 1 hour road bike loop to change it up this morning and give my running legs a day of rest. Sunny and beautiful - mid 30's - felt great. 18.67 Miles - 1:03:20 - 17.7mph - HR: 141 - Ascent/descent: 1050ft. |
| Cycling 2010 Miles: 18.67 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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This morning I started running right before sunrise. It was a beautiful, clear, calm morning.
I did what I call the 'Goshawk Ridge Loop', one of the closest really cool trail runs to my house, about a 10 minute drive.
11.5 Miles - 1:54:38 - 9:58/mile avg - HR: 140 - Ascent/Descent: ~2000 ft
I took an easy pace today because that's what felt good, and I had a blast and felt great. I love trail running. And the trail was in great condition. About 1/2 of it was snow covered, but it was packed and really easy to run on...especially now that I have the treks which have a bunch of traction. It made a big difference compared to my FiveFinger Sprints.
Near the top of the climbs into the foothills at the top of Goshawk ridge I saw two different groups of deer. One of them stared me down and acted like it was going to charge me which was weird, usually deer just run away from me...it was only 20-30 feet away, but I think it was just being protective of the younger deer with it. |
| Five Finger Treks Miles: 11.50 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 | Weight: 185.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| That was LAME! Had a really great and fun run on Friday. But after the run, and for the rest of the day my right hip became more and more stiff...DANGIT! I caught the hip bug somehow that's been going around. BE CAREFUL OUT THERE, IT'S SPREADING! Saturday I was still sore and could feel the inflamed tendon going over my hip socket. Not cool. Looks like this week is going to be a biking week! I'm definitely not going to run anywhere until the inflamation is gone. I'm going to see my massage therapist this week, Sherry, if you're reading, can we move the appointment up to monday? So what did I do wrong? I think its pretty clear that I just ran too much too soon. I didn't realize I was doing that, but it hindsight I probably should have waited another few days to do that long of a trail run. I went from running 0 miles 2 weeks ago, to 46 miles in a one week period. Which is way more than I have ever run in a one week period, and I ran a lot of those miles at a fast pace, and then finished myself off with over 2000 feet of climbing on a 2 hour run. The reason I didn't realize how much I had run, is because I had only run 14 miles this calendar week. But the previous saturday I ran 21 miles. So in a 7 day period I had run 46 miles, which was obviously too much for me at that point. I felt fine going into that last run, so I'm not sure what to do differently for the future. Other than just watching my weekly mileage and bumping it up more consistently, I'm not sure...any ideas for me? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.63 | 0.00 | 0.00 | 0.00 | 3.63 |
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3.63 Miles - 31:28 - 8:40/mile - HR: 142 - Ascent: 408ft I went out for a really easy short run to see how my hip would feel. The good news is that I didn't feel any pain at all! That was pleasing. The pain in the tendon right across my hip was gone by Monday morning, but my glut muscles all around there were tight. Went to my Nan's ART therapist on Tuesday and I think that stuff was really beneficial. He recommended I keep running on it and recommended core and hip exercises. I'm going to run easy again Thursday morning and I will add the core and hip exercises into my routine daily. I'm pretty happy that it doesn't appear to be a major injury, just a minor setback and a good learning lesson.
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| Five Finger Treks Miles: 3.63 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 186.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.63 | 0.00 | 0.00 | 0.00 | 4.63 |
| 4.63 Miles - 40:35 - 8:46/mile - HR: 143 - Ascent: 430ft Just taking it easy. My legs feel fine. My right glut still has some sore muscles, but it doesn't hurt at all to run, and I haven't felt any hip pain while running. |
| Five Finger Sprints Miles: 4.63 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.15 | 0.00 | 0.00 | 0.00 | 6.15 |
| 6.15 Miles - 54:38 - 8:53/mile - HR: 134 - 650ft. elevation gain/loss. That was a nice easy run again today. My legs feel fine. My right glut is feeling better, still some residual minor soreness, and I noticed my right hip/butt feeling slight tiredness at one point in the run, but no pain. I secretly want to get up early and go run for 4 hours just because (ok I guess its not secret anymore, ok jun, you're giving me the bug), but I'm restraining myself on account of...well...prudence I guess. I was listening to "The Revolution" by Ron Paul for the 2nd time on my run this morning. I highly recommend reading it for a fresh perspective that doesn't get much attention unfortunately. |
| Five Finger Treks Miles: 6.15 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 186.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Revised goals:
Because of overdoing it on my hip, I’m not planning on running 30 miles on my 30th birthday at this point. The hip is recovering fine, but I don’t think it would be a healthy thing for me to do next week.
I also clarified and simplified for myself my goals for this year with running:
I’m going to focus on those goals, and I think it will be a blast. I think the races will be fun, but what really excites me is the excuse they will give me to head to the mountains and run every week in the meantime. (Oh...and I just signed up for steamboat and golden gate...drew the line in the sand and crossed it. Anybody want to join in on the fun?)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.12 | 0.00 | 0.00 | 6.12 |
| Beautiful sunny, snow-packed road morning. Body and hips felt great. 6.12 miles - 44:10 - 7:12/mile - HR: 157 avg - 911 Ft gain/loss. |
| Five Finger Treks Miles: 6.12 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.98 | 0.00 | 0.00 | 0.00 | 5.98 |
| 5.98 Miles - 49:39 - 8:18/mile - HR: 145 - 731 FT gain. I felt like running up and down a hill today, so I went to the cement trail down to the pond a block away and ran to the top and bottom over and over. It was .68 miles. It was a beautiful sunny morning and I was shedding layers...I'm really looking forward to warmer temps and just running in shorts. But I'm happy to be running in any weather...to be able to get out and run is a blessing. |
| Five Finger Sprints Miles: 5.98 |
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 | Weight: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 1.00 | 0.00 | 2.00 |
| Had an enjoyable workout at the gym this morning. Spun for 15 minutes at about 135 HR Then I ran around the track for 1 mile in 7:05 at 155 HR Then I spun for another 15 minutes at 150 HR Then ran 1 more mile on the track in 5:37 and had a HR about 170 at the end. Then I did pullups, dips and some other weight lifting. It felt good. I was itching to go run up a mountain this morning. But I resisted the urge, because my right glut is still kind of tight and I would like to wait until I can tell it has settled down. My hip doesn't hurt anymore but I can tell that it is still healing and I want to let it. |
| Bare Feet Miles: 2.00 | Cycling 2010 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 62.89 | 6.12 | 6.00 | 0.00 | 75.01 |
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| Cycling 2010 Miles: 79.92 | Five Finger Sprints Miles: 39.11 | Five Finger Treks Miles: 33.90 | Bare Feet Miles: 2.00 |
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| Night Sleep Time: 35.50 | Nap Time: 0.00 | Total Sleep Time: 35.50 | Weight: 185.60 | |
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